Run Intervals, ISOs

Lovely sunrise again this morning!

Although I had intended to swim today, there was no swimming since the MFY pool was closed due to lightening. I'll be honest; I didn't mind. I ran my intervals at lunch and did a fun, super hard workout at the Y after work.

The last 4 weeks' run intervals:

7-14-09:

• Totals: 43:03, 593 cals, 5.00 miles, 8:37 pace, 165 HR
• Warm up: 10 min, 1.10 mi, 9:06 pace, 145 HR
• Lap 1: 6 min, 0.82 mi, 7:20 pace, 172 HR, 6:06 best pace; Rest 0.18 mi, 160 HR
  
• Lap 2: 6 min, 0.80 mi, 7:28 pace, 176 HR, 6:18 best pace; Rest 0.16 mi, 160 HR
  
• Lap 3: 6 min, 0.80 mi, 7:30 pace, 179 HR, 5:57 best pace; Rest 0.17 mi, 163 HR
  
• Cool down: 9:03, 0.97 mi, 9:21 pace, 173 HR

7-21-09:

• Totals: 1:00:00, 887 cals, 7.44 miles, 8:04 pace, 178 HR
• Warm up: 10 min, 1.18 mi, 8:31 pace, 156 HR
• Lap 1: 6 min, 0.90 mi, 6:42 pace, 183 HR, 6:00 best pace; Rest 0.21 mi, 180 HR
• Lap 2: 6 min, 0.80 mi, 7:28 pace, 183 HR, 6:19 best pace; Rest 0.22 mi, 180 HR
  
• Lap 3: 6 min, 0.83 mi, 7:12 pace, 186 HR, 6:21 best pace; Rest 0.21 mi, 180 HR
• Lap 4: 6 min, 0.83 mi, 7:15 pace, 187 HR, 6:22 best pace; Rest 0.21 mi, 184 HR
  
• Cool down: 18 min, 2.06 mi, 8:45 pace, 180 HR

7-28-09:

• Totals: 1:00:00, 867 cals, 7.40 miles, 8:20 pace, 168 HR. Nope, didn't succeed. But it was close!
  
• Warm up: 10 min, 1.19 mi, 8:25 pace, 138 HR.
  
• Lap 1: 6 min, 0.84 miles, 7:08 pace, 174 HR, 5:26 best pace; Rest 0.22 mi, 157 HR
  
• Lap 2: 6 min, 0.81 miles, 7:23 pace, 177 HR, 6:20 best pace; Rest 0.20 mi, 166 HR
• Lap 3: 6 min, 0.80 miles, 7:32 pace, 177 HR, 6:31 best pace; Rest 0.17 mi, 165 HR
• Lap 4: 6 min, 0.81 miles, 7:23 pace, 181 HR, 5:42 best pace; Rest 0.14 mi, 165 HR
• Lap 5: 6 min, 0.80 miles, 7:28 pace, 179 HR, 6:31 best pace; Rest 0.12 mi, 160 HR
• Cool down: 10 min, 1.19 mi, 8:21 pace, 175 HR

8-4-09

• Totals: 58:16, 634 cals, 5.69 miles, 10:14 pace, 164 HR.
  
• Warm up: 10 min, 1.19 mi, 8:26 pace, 166 HR (over 20 bpm higher than last week but the same time, distance, and pace)
  
• Lap 1: 6 min, 0.88 miles, 6:50 pace, 185 HR (11 bpm higher), 6:13 best pace; Rest 0.12 mi, 168 HR (11 bpm higher)
  
• Lap 2: 6 min, 0.42 miles, 14:26 pace, 145 HR, 7:26 best pace; Rest 0.24 mi, 177 HR (11 bpm higher)
• Lap 3: 6 min, 0.59 miles, 10:14 pace, 169 HR (8 bpm lower), 7:36 best pace; Rest 0.12 mi, 160 HR (5 bpm lower)
  
• Lap 4: 6 min, 0.66 miles, 9:07 pace, 169 HR (13 bpm slower), 7:39 best pace; Rest 0.12 mi, 157 HR (8 bpm higher)
• Lap 5: 6 min, 0.70 miles, 8:38 pace, 176 HR (3 bpm lower), 5:53 best pace; Rest 0.23 mi, 176 HR (16 bpm higher)
  
• Cool down: 8:15, 0.44 mi, 18:42 pace, 140 HR (35 bpm lower)

Today I desperately wanted to get closer to 1 mile than I had in the past, but the hill during my first interval slowed me down. I still did well and am very happy and had only 3 intervals to run (which made for a faster but shorter run).

• Totals: 44:31, 625 cals, 5.30 miles, 8:24 pace, 162 HR.
  
• Warm up: 9:33 min, 1.11 mi, 8:35 pace, 155 HR (11 bpm lower than last week)
  
• Lap 1: 6 min, 0.89 miles (.01 longer), 6:46 pace, 174 HR (11 bpm lower), 5:48 best pace; Rest 0.17 mi, 151 HR (17 bpm lower)
  
• Lap 2: 6 min, 0.85 miles, 7:01 pace, 177 HR, 5:57 best pace; Rest 0.16 mi, 156 HR (21 bpm lower)
• Lap 3: 6 min, 0.81 miles, 7:27 pace, 169 HR (same HR), 7:27 best pace; Rest 0.12 mi, 134 HR (26 bpm lower)
  
• Cool down: 10:57, 1.19 mi, 9:15 pace, 159 HR (19 bpm higher)

The heart rate wasn't necessarily under control, but that's OK. Some woman made me happy by saying as I walked past her, "That's what I want to look like." I should have blessed her in the Name of Jesus for her kind words. Next time I have to be quicker on my feet!

After work, here's what I had to do: Extreme slow (all extreme slow starts at the top) 30 seconds then 8 reps from wherever you ended the extreme slow, extreme slow 30 seconds then 6 reps from wherever you ended the extreme slow, extreme slow 30 seconds then 4 reps from wherever you ended the extreme slow, extreme slow 30 seconds then 2 reps from wherever you ended the extreme slow. Will said to make sure you work hard because of the limited number of reps. Not that I thought it would be easy, but his saying that make me think that it might be easier than it really was. Wow, it was hard!

• Squat with bar only: I did the first extreme slow with the bar and the 8 reps; then I did the remaining extreme slow sections with basically body weight (but a bar for reference) and did the reps with the weighted (45 lb!) bar.
• Glute ham from 60–70*; I started at 70*, but I could not hold myself up there for very long. Then I put my hands down and continued the 30-second intervals. This frustrated me to NO END. I thought I should have been able to hold myself up and move downward slowly, but I absolutely could not. Ugh.
• Bench press with bar only: Brandon was just finishing up his workout, so I asked him to spot me. Not that I thought I'd need it (and I didn't), but I wanted someone there just in case. He was encouraging, so he served his purpose well. Thanks!
• Standing curl with light bar: I used the 20-lb bar (again, I never know what he means by light), and that was a good amount of weight.

Once that was over, there was one more thing: 50 sets of 3 body weight squats. I used a light bar on my shoulders "for reference." I was to focus on making violent stops at the top and the bottom, and I was thinking about pulling down hard with my glutes. I think I succeeded, and I tried to make each one as fast or faster than the one before.